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Use these tips to avoid cravings after quitting drinking
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If you've recently quit drinking, congratulations! That's a tough decision to make and you're doing great. But if you're worried about relapsing now, you're not alone. The relapse rate among people who quit drinking is as high as 60%. [1] X Research source There are ways to avoid a relapse, though—and we're going to take you through those strategies. And if you do have a momentary lapse? We'll tell you the best way to handle it so you can return to sobriety.
Things You Should Know
- A relapse occurs when you return to your old pattern of use after an attempt to stop drinking. It's a common thing and not a sign of failure.
- Get support and avoid triggers to avoid a relapse. When you feel a craving coming on, ask yourself if you're really hungry, angry, lonely, or tired (HALT).
- If you have a relapse, stop drinking immediately and get support. Talk to your doctor if you need additional help diminishing your cravings, such as medication .
Steps
Section 2 of 4:
What to Do If You Relapse
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Stop drinking immediately. It's the continued drinking that distinguishes a relapse from a lapse . No matter if it's your first drink or your third, stop drinking as soon as you recognize what you're doing and can get a hold of yourself. [25] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Don't beat yourself up. Tell yourself that this is just something that happens and that you'll be fine.
- If you're out at a bar or in a public place, find a ride so you can go home safely.
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Call your sponsor or a fellow person in recovery. Someone else who's also in recovery is usually the best person to call first. You don't have to feel embarrassed or ashamed to talk to them because they've been in the same place you are and they understand what you're going through. Calmly tell them what happened and let them support you. [26] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Listen to the person you call and do what they tell you to do in terms of getting out of the environment safely and getting rid of any alcohol you might have at your disposal.
- If you can't get in touch with anyone locally, call the SAMHSA national helpline . It's available 24/7, 365 days a year.
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Make an appointment with your doctor or therapist. As soon as you've sobered up, call your doctor or therapist and let them know what happened. Schedule an appointment as soon as possible so you can talk about the relapse and determine your next steps toward treatment. [27] X Research source
- If you drank too much and need immediate medical care, go to the nearest hospital or clinic and reach out to your doctor or therapist from there.
- Keep in mind that the relapse doesn't mean you're a failure! Discuss the triggers that led to your relapse with your doctor or therapist so they can help you come up with ways to avoid similar situations in the future.
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Talk to supportive friends and family members. Call or text your friends or family who might be concerned and let them know what happened. Be honest! Tell them that you had a setback but that you're okay and you're working through it. Allow them to help and support you. [28] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- This can be the hardest part of dealing with a relapse, especially if you have friends or family who've been critical of your drinking in the past. Don't let them get you down. Focus on the things that you've learned, or are learning, from the experience.
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Learn from the setback rather than viewing it as a failure. Your doctor or therapist as well as your support system can help you with this. Avoid all-or-nothing thinking. You had a minor setback that's given you an opportunity to learn more about yourself and your relationship with alcohol. You're going to be okay. Just remember to take things one day at a time. [29] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- This is a good time to get out your journal and write about the experience. Think about what led you down that path and what you can do next time to be more mindful of what's happening and go in a different direction.
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Section 4 of 4:
Stages of Alcohol Relapse
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Emotional relapse During emotional relapse, the person represses their emotions, stops going to meetings or participating in meetings they go to, and generally isolates themselves from other people. They likely let their self-care slip as well. [31] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Mental relapse As emotional relapse progresses to mental relapse, the person starts thinking about drinking again. They tend to idealize it or think about all the good times they had when they were out drinking. They start feeling cravings for alcohol and might even start making plans to drink again. [32] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Physical relapse Physical relapse is what most people think about when they think about relapse. This is when the person actually starts physically drinking again and returns to the same pattern of use they previously had. [33] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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References
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/treatment-recovery
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.health.harvard.edu/blog/how-to-avoid-a-relapse-when-things-seem-out-of-control-2020113021512
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://effectivehealthcare.ahrq.gov/products/alcohol-misuse-drug-therapy/consumer
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3280682/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844157/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/treatment-recovery
- ↑ https://www.health.harvard.edu/blog/how-to-avoid-a-relapse-when-things-seem-out-of-control-2020113021512
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/treatment-recovery
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK551500/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
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